Las iimbwe zechai Baye bazimisa ixesha elithile njengenye yezithako zeenkwenkwezi kwabo bafuna a ukutya okunempilo ngaphandle kokuncama incasa okanye ubuchule ekhitshini. Wonke umntu uthetha malunga nokuguquguquka kwayo kwisidlo sakusasa, izimuncumuncu, iziselo, kunye neendlela zokupheka ezimnandi, kodwa kusekho imibuzo emininzi malunga noku. yintoni abanegalelo ngokwenene kwimpilo kunye nendlela yokudibanisa ngokupheleleyo kubomi bemihla ngemihla. Ukuba uvile malunga ne "chia water" edumileyo okanye ipudding etshayela imidiya yoluntu, kodwa ufuna ulwazi oluthembekileyo noluneenkcukacha, apha uya kufumana isikhokelo esiqinisekileyo.
Kweli nqaku siza kuphonononga Iinzuzo eziphambili zesiselo sembewu ye-chiaSihlalutya amacandelo ayo, sichitha iintsomi, sikunika iingcebiso ezisebenzayo, kwaye sikufundisa indlela yokusebenzisa amandla ayo agcweleyo esondlo. Zilungiselele ukufumanisa ukuba kutheni i-chia isemilebeni yeengcali kunye nabathandi bokupheka okunempilo, kwaye ungafumana njani okuninzi kolu hlobo lokutya okuncinci kodwa okunamandla.
Yintoni imbewu ye-chia kwaye ivela phi?
La chia Yimbewu encinci, etyiwayo evela kwisityalo USalvia hispanica, inzalelwane yaseMexico nakwimimandla yoMbindi Merika. Nangona ukunyuka kwayo njenge "superfood" sele kutsha nje eYurophu, Impucuko yamaMayan kunye nama-Aztec Bebeyisebenzisa iminyaka engaphezu kwama-3.000 njengenxalenye esisiseko yokutya kwabo - kokubini kwiiresiphi zokutya kunye namayeza kunye namalungiselelo amasiko.
Kangangeenkulungwane, kwaye ngakumbi emva kokufika kwamakholoni aseYurophu, ukusetyenziswa kwe-chia kwawela ekulibaleni, kwasuswa kwezinye izityalo. Nangona kunjalo, kumashumi eminyaka akutshanje iye yavela kwakhona ngenxa yokusasazeka kwayo izibonelelo zesondloNamhlanje, i-chia yenye yezona mbewu zixatyisiweyo kwabo bafuna ukuphucula impilo yabo ngokutya kwabo kwemihla ngemihla.
Ukwakhiwa kwesondlo: Siqulathe ntoni isiselo sembewu ye-chia?
La isiselo chiaNokuba ulungisa amanzi e-chia, uwaxube kwi-smoothies, okanye wongeze kwi-shakes, igxininisa izithako ezisebenzayo zembewu kwaye iququzelele ukufunxwa kwazo. Hlalutya ixabiso layo lezondlo Kubalulekile ukuqonda ukuba kutheni kucetyiswa kakhulu.
- Ifayibha yokutya: Phakathi kwe-34 kunye ne-40 grams nge-100 g yembewu, ubukhulu becala i-fiber e-soluble, inoxanduva lokukwazi ukwenza i-gel idibene nolwelo.
- Iprotheni yemifuno: Phakathi kwe-16 kunye ne-20 g nge-100 g. Nangona ingenawo umlinganiselo othile we-amino acid lysine, iqulethe zonke ii-amino acid ezisi-9 ezibalulekileyo kwaye idityaniswe ngokugqibeleleyo kunye neminye imithombo yezityalo.
- Omega-3 fatty acidsI-Chia iqulethe malunga ne-17-20 g ye-polyunsaturated fatty acids nge-100 g, ngokukodwa i-alpha-linolenic acid (ALA), kubalulekile kwimpilo ye-cardiovascular and neurological.
- Izimbiwa: Isityebi kwi-calcium (ukuya kwi-630 mg / 100g), i-magnesium (335 mg), i-phosphorus (860 mg), isinyithi (7,7 mg), i-zinc kunye ne-potassium (400 mg / 100g), ukodlula okunye ukutya kwezityalo.
- Antioxidants: Ibonisa ubukho beekhompawundi ezifana ne-quercetin, i-caffeic acid, i-myricetin kunye nezinye ii-polyphenols, ezinceda ukukhusela uxinzelelo lwe-oxidative kunye nokuguga kwangaphambili.
- IiVithamini: Abo beqela B baphambili, ngakumbi i-thiamine (B1), i-niacin (B3) kunye ne-folic acid.
Ewe iikhaloriI-100 grams yembewu ibonelela phakathi kwe-490 kunye ne-486 kcal, kodwa isixa esiqhelekileyo sokusetyenziswa sijikeleze i-20-25 grams (malunga namacephe amabini), ebonelela ngefuthe eliphakathi kunye nesondlo.
Iinzuzo eziphambili zempilo zeziselo zembewu ye-chia
Ukusetyenziswa rhoqo kwe chia kwiziselo okanye iiresiphi zenza kube lula ukufikelela kuzo zonke izondlo zayo kunye inikeza iingenelo eziphathekayo kwiindawo ezahlukeneyo zempilo:
1. Impilo ye-cardiovascular and cholesterol control
Enkosi kuwe iphezulu kwi-omega-3 fatty acids kunye ne-fiber e-soluble, i-chia inceda ukunciphisa i-LDL (embi) amanqanaba e-cholesterol, ikhuthaza ukwanda kwe-cholesterol ye-HDL (elungileyo), kwaye inceda ukugcina uxinzelelo lwegazi olunempilo. Ubukho be-potassium kunye ne-magnesium kunika ukhuseleko olongezelelweyo kwinkqubo yokujikeleza.
2. Ukulawulwa kokuhamba kwamathumbu kunye nempilo yokugaya
La Ifayibha enyibilikayo equlethe i-chia iyakwazi ukufunxa amanzi, ukwandisa umthamo we-fecal bolus kunye nokuvuselela umsebenzi ofanelekileyo wamathumbu. Le gel eyenza xa imbewu ifakwe emanzini Iluncedo kakhulu kwi ukuthintela ukuqhina kunye nokukhuthaza i-microbiota yamathumbu enempilo. Ikwasebenza njenge-prebiotic yendalo, ukondla ibhaktheriya enenzuzo emathunjini.
3. Ukulawula ubunzima kunye nemvakalelo yokuhlutha
La isiselo chia Ngokukhawuleza kudala imvakalelo yokuzala ngokufunxa ulwelo kunye nokwandisa esiswini, ukunceda ukunciphisa ukutya kunye nokusetyenziswa kwekhalori yonke imini. Esi siphumo satiating si ilungele abo bafuna ukunciphisa umzimba okanye ulawule ukutya phakathi kokutya. Iiklinikhi ze-Estudios babonise a Ulwalamano oluthe ngqo phakathi kokusetyenziswa kwe-chia kunye nokuncipha kobunzima bomzimba kubantu abatyebe kakhulu nabatyebe kakhulu.
4. Impilo yamathambo kunye nemisipha
La I-Chia isityebi ngakumbi kwi-calcium, i-phosphorus kunye ne-magnesium, amaminerali ayimfuneko ekuphuhliseni nasekukhuseleni amathambo namazinyo, ngaphezu kokubonelela iprotheni yemifuno ukugcinwa kwemisipha kunye nokubuyisela. Ngumthombo ogqwesileyo ongengowobisi we-calcium, ilungele kakhulu i-vegans okanye abantu abanokunyamezela kwe-lactose.
5. Ukuthintela ukuguga kunye nokukhuselwa kwizifo
La uxinzelelo oluphezulu lwee-antioxidants in chia ngundoqo ku alwe radicals simahla, ukunciphisa uxinzelelo lwe-oxidative kunye ukukhusela kwizifo ezingapheliyo, ezifana nesifo seswekile, umhlaza, isifo sentliziyo, kunye nezifo ze-neurodeergenerative. Ikwaqinisa umsebenzi wokuzikhusela kwaye inceda ukugcina ulusu olusempilweni, iinwele kunye nezikhonkwane.
6. Ukulawulwa kwe-glucose kunye nokuphendula kwe-insulin
Ngokwenza iijeli ze-viscous, i I-Chia inciphisa ukufunxwa kweecarbohydrates, eluncedo lawula i-glucose spikes emva kokutya, ukuphepha ukunyuka ngequbuliso kunye nokwenza kube kukutya okunomdla ngokukodwa kubantu abane isifo seswekile okanye ukunganyangeki kwe-insulin.
7. Amandla achasayo endalo
Indibaniselwano ye-omega-3 kunye ne-phenolic compounds yenza i I-Chia ngumhlobo wokulwa nokuvuvukala okungapheliyo kunye nokuphucula impilo-ntle yomzimba wonke. I-anti-inflammatory effect Iluncedo kumalungu, inkqubo ye-cardiovascular system kunye neenkqubo zokugaya.
Indlela yokulungiselela kakuhle isiselo sembewu ye-chia?
Eyona ndlela idumileyo yi amanzi e-chia, kodwa kukho ezinye iindlela zokulungisa isiselo kwaye usebenzise yonke imiphumo yaso:
Amanzi e-chia asisiseko
- Hlanganisa enye icephe lembewu ye-chia (10-12 g) ngeglasi yamanzi (250 ml).
- Gxuma kakuhle ukuthintela ukuncamathela kwaye uyiyeke iphumle phakathi Imizuzu engama-10 nama-20. Imbewu iya kwenza ijeli yendalo.
- Unokongeza i-lemon, i-lime okanye ubusi kwi-flavour.
Iziselo zamandla kunye neenyikima
- Faka i-chia in iziqhamo ze-smoothies, i-smoothies eluhlaza okanye ubisi olusekelwe kwizityalo. Yongeza nje icephe lembewu kwaye ubayeke bahlale de bamanzi. Unako kwakhona sebenzisa i-chia yomhlaba ukwenzela ukuthungwa okugudileyo.
- Isiphumo sisiselo esanelisayo, esitsha esigcwele ifayibha, iiprotheyini, kunye neeminerali.
I-Chia kwi-infusions kunye neeti ezibandayo
- Yongeza i-teaspoon ye-chia kwiti yakho oyithandayo epholileyo okanye i-infusion, gxuma, kwaye uyivumele ihlale de i-chia yenze ijeli yayo.
Imibono kunye neendlela zokupheka zokufaka i-chia kwisidlo sakho semihla ngemihla
La inzuzo enkulu ye-chia Yincasa yayo engathathi hlangothi kunye nokukwazi kwayo ukwenza ukuziqhelanisa namalungiselelo aswiti namnandi:
- Chia pudding: Xuba amacephe ama-3 embewu kwikomityi yobisi (isilwanyana okanye imifuno) kwaye uyiyeke ihlale efrijini ubusuku bonke. Ekuseni uya kuba nesidlo sakusasa esinekhrim apho unokongeza iziqhamo ezitsha, amantongomane, i-cocoa okanye isinamoni.
- Kwi yogurt okanye oatmeal: Yongeza i-spoonful ye-chia kwisidlo sakusasa sakho kunye neyogathi, i-muesli okanye i-oatmeal. Ibonelela ngokwakheka, ifayibha kunye nezondlo ezongezelelweyo.
- Njengesityebi sendalo: Sebenzisa i-chia yomhlaba ukujiya isuphu, isityu okanye iisosi ngaphandle kokongeza iikhalori ezongezelelweyo, ukuphumeza ukuthungwa okumnandi kakhulu.
- Kwisonka, ikhekhe okanye intlama ye-cookie: Yongeza imbewu ye-chia, yonke okanye umhlaba, kwiiresiphi zokubhaka kunye ne-pastry. Banyusa ixabiso lezondlo kunye nokuphucula ukuthungwa.
- Kwii-tortillas zemifuno kunye nababethaDibanisa i-chia yomhlaba kunye namanzi ukutshintsha amaqanda kwiiresiphi ze-vegan. Kwiqanda ngalinye, sebenzisa i-tablespoon ye-1 ye-chia yomhlaba kunye neepunipoli ezi-3 zamanzi.
- Kwiisaladi kunye nezityaFafaza imbewu epheleleyo phezulu ukuze uthintele i-crunchy kunye nokwandisa i-mineral kunye nomxholo we-antioxidant.
- Imivalo yamandla enziwe ekhaya: Yongeza i-chia ukulandelela imixube, i-oats, kunye neziqhamo ezomisiweyo ukwenza imivalo yendalo okanye iibhola zamandla.
- Ijeli yeChia: Vumela amacephe amaninzi embewu ahlale emanzini ukwenza ijeli enokuthi isetyenziswe kwiidessert, i-smoothies, okanye njengesiseko sezinye iindlela zokupheka.
Iingcebiso zokufumana okuninzi kwi-chia
Ukufumana inzuzo ephezulu kwi iimbwe zechai y kuphephe ukungonwabi, gcina la macebiso engqondweni:
- Gxumisa imbewu ngaphambi kokuwadla, ekubeni le ndlela ihlanjululwa kakuhle, izondlo zikhutshwa kwaye i-gel yeempawu zenziwa.
- Sela iziselo ezaneleyo Xa ufaka i-chia kwisidlo sakho, ukuyikhusela ekufunxeni amanzi omzimba kwaye ibangele ukuphazamiseka kokugaya.
- Qala ngeemali ezincinci Ukuba awuqhelanga ukusebenzisa i-fiber eninzi, ukuze umzimba wakho ukwazi ukuziqhelanisa ngokuthe ngcembe.
- Uyakwazi ukugaya i-chia Ukuba ufuna ukwenza uninzi lwe-omega-3, ngakumbi ukuba uyayisebenzisa yomile okanye uyifake kumgubo.
- Soloko ugcina imbewu kwindawo eyomileyo nepholileyo kude nelanga ukuthintela ukuba bangahambi.
Isixa esicetyiswayo kunye nezilumkiso xa usebenzisa i-chia
Uninzi lweengcali zincoma ukutya phakathi I-20 kunye ne-25 grams ye-chia ngosuku (elingana namacephe amabini). Le mali iqinisekisa a Umthombo olungileyo wefiber, i-omega-3, iiminerali kunye ne-antioxidants ngaphandle komngcipheko wokugqithisa.
Ukuba awuzange uthathe i-chia, qala nge-teaspoon ngosuku kwaye unyuke ngokuthe ngcembe ukunqanda ukuphazamiseka kokugaya ngenxa umxholo wefayibha ephezuluKhumbula ukuba, njengakuko nakuphi na ukutya, ukusetyenziswa ngokugqithisileyo kunokubangela igesi, ukuqunjelwa, okanye ukuqhina ukuba akuhambanga nolwelo olwaneleyo.
Kwiimeko ezithile, njengabantu abane ukutya okungekuko okanye phantsi kweyeza le-anticoagulant, kuyacetyiswa ukuba udibane nogqirha ngaphambi kokuba udibanise i-chia rhoqo, kuba ineempawu ze-anticoagulant kwaye, nangona ukusabela kwe-allergic kunqabile, kunokwenzeka kwabanye abantu.
Intsomi… kunye nemibuzo ebuzwa rhoqo malunga ne-chia kunye nokusetyenziswa kwayo kwiziselo
Ngaba i-chia ngokwenene ingummangaliso we-superfood? Lelinye lawona magama asetyenziswa kakhulu kwiminyaka yakutshanje, kodwa kubalulekile ukuqonda ukuba akukho kutya kukodwa okusebenza imimangaliso okanye okunyanga izifo. I-Chia ibalasele ngobuninzi bayo bezondlo kunye nokongezwa kweenzuzo ezininzi ngaphakathi kwesakhelo sokutya okuhlukeneyo kunye nokulinganisela.
Abanye bakholelwa ukuba i-chia iyatyeba, kodwa okuphikisanayo: Amandla ayo okugcoba kunye nesalathisi esisezantsi se-glycemic yenza kube ngumhlobo wabo bafuna ukulawula okanye ukunciphisa umzimba. Ibonelela ngeekhalori, kunjalo, kodwa ngaphakathi Izixa eziphakathi kunye neprofayili yesondlo encomekayo kakhulu.
Omnye umbuzo oqhelekileyo ngowokuba kufuneka ityiwe ikrwada okanye imanziswe. Zombini iinketho ezifanelekileyo, kodwa ukuququzelela ukugaya kunye nokwandisa ukufunxa izondlo, kungcono ukuyicwina. Ngale ndlela, sithatha inzuzo ye-gelling effect, enceda ukukhuthaza ukuhlutha kunye nokulawula ukuhamba kwamathumbu.
Chia kunye ne-hydration yomzimba
Inzuzo encinci eyaziwayo ye chia kwisiselo Nguwe ukukwazi ukufaka isandla kwi-hydration. Imbewu inokufunxa ukuya kutsho kalishumi elinesibini ubunzima bayo emanzini, ukuyikhulula kancinci kancinci kwindlela yokugaya, enceda ukugcina ukulinganisela kwamanzi imini yonke. Oku kuluncedo ngakumbi kwiimbaleki okanye abantu abavezwe kumaqondo obushushu aphezulu..
I-Chia kwiiresiphi eziswiti nezinencasa: inkuthazo ngalo lonke ixesha
Bayanda abantu abafuna iindlela zokuyila Dibanisa i-chia kwiiresiphi eziswiti nezinencasaNazi ezinye iimbono ezilula, ezisebenzayo:
- Isaladi yeziqhamo kunye ne-chia kunye ne-yogurt: Yongeza imbewu ye-chia kwisitya seyogathi yendalo, usebenze kunye neziqhamo zonyaka, kwaye uyivumele ihlale imizuzu embalwa.
- Ukuvuselela iSmoothie eluhlazaHlanganisa isipinatshi, ibhanana, amaqunube abomvu, ubisi lwezityalo kunye necephe le chia.
- Chia pudding kunye mango kunye iyogathi: Geza i-pulp yemango, xuba ne-chia kunye ne-yogurt ye-Greek, kwaye uyiyeke ipholile ide ifumane ukuthungwa kwe-creamy.
- Amanzi ekalika kunye ne-chia: Yongeza ijusi yekalika, iswekile encinci okanye isimuncumuncu sendalo, kunye nembewu ye-chia emanzini abandayo, yiyeke ihlale, kwaye wongeze umkhenkce kwisiselo esihlaziyayo.
- I-oat kunye ne-chia imivalo yamandla: Hlanganisa i-oats, imihla, i-cocoa kunye ne-chia powder, imivalo yefom kunye nefriji.
- Izonka ezenziwe ekhaya okanye ii-crackers: Yongeza i-chia kwintlama yesonka sengqolowa okanye imixube yembewu (ithanga, ujongilanga, iflakisi) ukwenza izonka namaqebengwana abe nesondlo ngakumbi.
- Njengokugqwesa kwiisaladi kunye neekhrimuNciphisa imbewu ye-chia ekupheleni kwamalungiselelo ukugcina ukuthungwa kwayo.
- Iigelatin zendalo: Hlanganisa ijusi yeziqhamo ezingenaswekile kunye ne-chia, yiyeke ihlale, kwaye uya kufumana i-jelly enempilo, elula.
Chia ebisi, amanzi, okanye smoothies? Iindlela ezahlukeneyo zokulungiselela isiselo
La ubisi chia Lo ngumahluko odume kakhulu. Hlanganisa nje imbewu ngamanzi okanye ubisi olusekelwe kwizityalo (ezifana ne-almond, i-oat, okanye i-soy) kwaye uyivumele ihlale iiyure ezininzi. Ungayenza ngokwezifiso kunye nesinamoni, i-cocoa, iziqhamo okanye izicatshulwa zendalo ukutshintsha incasa yayo.
Las iziselo kunye chia -njengamanzi e-chia okanye i-smoothies-inokuthi isetyenziswe kwisidlo sasekuseni ukunyusa i-metabolism, ngaphambi koqeqesho lokuphucula amandla kunye nokunyamezela, okanye phakathi kokutya njenge-snack eyanelisayo.
La umhlaba chia Iphinda ikhulise ukukhutshwa kwezondlo, iyenze ilungele i-smoothies, ukubhaka, okanye xa ukhetha ukuthungwa okulula kumalungiselelo akho.
Imiphumo enokwenzeka kunye ne-contraindications
I-Chia, ngokubanzi, inyamezeleke kakuhle ngabantu abaninzi, kodwa njengakuphi na ukutya okutyebileyo kwifiber kubalulekile yazise ngokuthe ngcembeUkusetyenziswa kakhulu ngaphandle kolwelo olwaneleyo kunokubangela ukungakhululeki kokwetyisa okufana nokuqunjelwa, igesi, okanye ukuqhina.
Ngenxa yakhe isiphumo sendalo se-anticoagulantAbantu abathatha amayeza achaphazela ukujika kwegazi kufuneka badibane neengcali zabo ngaphambi kokuthatha i-chia yonke imihla. Abo badityaniswa nokutya kufuneka balumkele ukusabela okunokwenzeka (ukurhawuzelelwa, ukurhawuzelelwa, ukuphefumla nzima).
Ukuba ukhulelwe, uncancisa, okanye unesimo esingapheliyo, kuyacetyiswa ukuba ufune iingcebiso zengcali ngaphambi kokutya izixa ezikhulu zembewu ye-chia.
Imibuzo ebuzwa rhoqo malunga ne-chia kunye nokusetyenziswa kwayo kwiziselo
- Ngaba ungatya i-chia yonke imihla? Ewe, isixa esifanelekileyo yi-20-25 grams imihla ngemihla (malunga namacephe amabini), ihlala ihamba kunye nolwelo olwaneleyo.
- Injani incasa yechia? Ingathathi hlangothi kakhulu, ngoko ke ayitshintshi ezinye iincasa kwaye ilungele ukudibanisa phantse nakuphi na ukutya.
- Ngaba i-chia inokutyiwa kwi-vegan, imifuno, okanye i-gluten-free diet? Kunjalo: ayiqulathanga gluten kwaye ngumthombo ogqwesileyo wesityalo esekwe kwiprotheyini kunye ne-omega-3.
- Ngaba kufuneka ndithathe i-chia epheleleyo okanye yomhlaba? Zombini iinketho zivumelekile, nangona ukusekwa komhlaba kuvumela ukusetyenziswa okungcono kwee-acids eziyimfuneko.
Enkosi kuwe ukuguquguquka, ixabiso lesondlo y lula ukulungiselela, isiselo sembewu ye-chia Kuye kwaba ngumhlobo oyimfuneko kwabo bafuna ukukhathalela impilo yabo ngesondlo. Nokuba ujonge ukuphucula ukwetyisa, ukukhusela intliziyo yakho, ukomeleza amathambo kunye nezihlunu, okanye ukongeza nje iindidi kunye nencasa ekutyeni kwakho, chia Lukhetho oluhlakaniphile nolwendalo. Ayinamsebenzi nokuba uyayixuba na emanzini, kwismoothies, kwiidessert okanye kwizitya ezityiwayo.: Uya kuthatha inzuzo yazo zonke izibonelelo zayo ngesenzo esilula semihla ngemihla.
